Zamkatimu
Kuchepetsa thupi mpaka makilogalamu 5 m'masiku 7.
Ma calorie apakati tsiku ndi tsiku ndi 930 Kcal.
Zakudya zomwe zafotokozedwa pansipa sizimagwirizana konse ndi zomwe mawuwa amatanthawuza. Palibe chifukwa choyika m'moyo malingaliro ambiri azakudya, omwe omwe akufuna kuchepetsa thupi amangonjenjemera, ndipo maloto awo ochepetsa thupi amakhalabe choncho.
Malinga ndi dongosolo lachi Dutch, lomwe anthu ambiri okhala ku Netherlands amatsatira kuti apange mawonekedwe a thupi, muyenera kungoyika zinthu muzakudya pafupipafupi. Ndikofunikira kusiya mosabisa zakudya zopanda thanzi, kusiya zokhwasula-khwasula (pamene, kwenikweni, alibe njala) ndikupanga magawo ochepa. Opanga ake amalangiza kutsatira zakudya izi kwa masiku 7. Nthawi zambiri, sabata ino amadya 2-5 kg yamafuta osafunikira.
Zofunikira pazakudya zaku Dutch
Mfundo zazikuluzikulu za zakudya za ku Dutch zikuphatikizapo zotsatirazi.
Chakudya choyamba chiyenera kukhala ndi chakudya chopatsa thanzi, chakudya chamasana chiyenera kukhala chopepuka, ndipo chakudya chamadzulo chiyenera kukhala chokoma mtima, koma chopatsa mphamvu. Ndikofunikira kugawa chakudya chatsiku ndi tsiku mu magawo 5-6.
Ndikoyenera kudya chakudya chamadzulo pafupifupi 18pm. Mukagona mochedwa kwambiri (pakati pausiku, kapena pambuyo pake), mutha kusintha pang'ono nthawi yachakudya chomaliza. Koma sizovomerezeka kuti chakudya chamadzulo chikhale mochedwa kuposa 19-20 pm. Mwazolowera kudya mochedwa? Bwezerani mmbuyo nthawi ya chakudya chamadzulo pang'onopang'ono. M’kupita kwa nthaŵi, mudzazoloŵera. Mutha kukhala ndi zokhwasula-khwasula musanagone, koma ola limodzi kapena awiri musanayambe kupuma.
Zochita zolimbitsa thupi, makamaka zoyambirira, sizinganyalanyazidwe. Yesani kupeza mphindi 20-30 patsiku kuti muthetse mavuto, ndipo zotsatira za malamulo atsopanowa zidzakusangalatsani posachedwa. Mphamvu zolimbitsa thupi zidzakhaladi. Kupatula apo, simuli pazakudya zotsika kwambiri zama calorie, koma zakudya zopatsa thanzi komanso zoyezera.
Zakudya zimatengera zakudya izi:
- Mkaka ndi mkaka wowawasa: kanyumba tchizi, tchizi, kefir, mkaka, yogurt, thovu anaphika mkaka, etc. Ndi zofunika kuti mafuta okhutira ndi otsika. Simuyenera kudya zakudya zopanda mafuta. Mukamagula tchizi cha kanyumba, yesetsani kuchepetsa mafuta mpaka 5%. Kefir kapena mkaka sayenera kukhala ndi mafuta opitilira 2,5%.
- Zipatso ndi ndiwo zamasamba, komanso stewed, zophikidwa, zophikidwa mu boiler iwiri.
- Zakudya zowonda, nsomba, nsomba zam'madzi.
- Zakumwa: tiyi; ndithudi, madzi oyera; mukhoza kumwa khofi (makapu angapo patsiku). Ndikoyenera kuti musagwiritse ntchito shuga ndikupewa zotsekemera zopangira.
Zakudya zokoma ndi zopatsa mphamvu zambiri, komanso zakudya zamafuta, ziyenera kutayidwa. Kapena awonetseni muzakudya pang'ono komanso musanadye chakudya chamasana, kuti zopatsa mphamvu zochokera kwa iwo zikhale zosavuta kuwotcha, makamaka, posewera masewera. Muyeneranso kusamala ndi zakudya zamchere kwambiri komanso zokometsera. Ngakhale ma calorie awo ali otsika, amatha kusunga mchere ndipo, chifukwa chake, amalepheretsa kuonda.
Tikukulangizani kuti mudziwe bwino za menyu omwe akulimbikitsidwa sabata yotsatira dongosolo lachi Dutch.
Lolemba
Chakudya cham'mawa: sangweji yokhala ndi nyama yosuta (ndikoyenera kugwiritsa ntchito mkate wa rye); yogurt yopanda mafuta ochepa (200 g); tiyi wobiriwira.
Chakudya cham'mawa chachiwiri: makeke apakati (sankhani ndi zopatsa mphamvu zama calorie) kapena keke, muffin; chipatso chilichonse.
Chakudya chamasana: dzira limodzi lokazinga kapena lophika limodzi ndi tomato; masangweji awiri ang'onoang'ono okhala ndi zidutswa za nyama yamafuta ochepa kapena nyama; mkaka (250 g).
Chakudya chamasana: kapu ya msuzi wopanda mafuta ambiri.
Chakudya chamadzulo: mpaka 100 g mbatata yosenda yopanda kanthu; 100-150 g nyama kapena nsomba (onjezani, ngati mukufuna, saladi ya katsitsumzukwa kapena katsitsumzukwa ku mbale); chipatso chilichonse (koma makamaka chosakhuthala).
Chakudya chachiwiri: yogurt yamafuta ochepa (1 tbsp.) Ndi zipatso zilizonse.
Lachiwiri
Chakudya cham'mawa: masangweji awiri ndi ham kapena tchizi; tiyi wobiriwira.
Chakudya cham'mawa chachiwiri: chidutswa cha mkate ndi tiyi; chipatso chilichonse.
Chakudya chamasana: masangweji angapo okhala ndi magawo oonda a nyama kapena tchizi wopanda mafuta ochepa; kapu ya mkaka; chipatso chilichonse.
Chakudya chamadzulo: msuzi wa nyama wopanda mafuta ochepa (150 g).
Chakudya chamadzulo: 2 sing'anga-kakulidwe mbatata yophika; chodulidwa chopangidwa ndi nkhuku kapena ng'ombe yowonda.
Chakudya Chamadzulo Chachiwiri: Kapu ya smoothie kapena yogati yapanyumba yokhala ndi mafuta ochepa ndi chipatso chimodzi chomwe mwasankha.
Lachitatu
Chakudya cham'mawa: 100-150 g wa muesli pagulu la yogurt yamafuta ochepa; kapu ya tiyi; lalanje.
Chakudya cham'mawa chachiwiri: chidutswa cha keke kapena mabisiketi ndi tiyi; chipatso chilichonse.
Chakudya chamasana: masangweji awiri ang'onoang'ono okhala ndi ng'ombe yowonda; chipatso chilichonse; kapu ya cocoa.
Chakudya chamasana: kapu ya msuzi.
Chakudya chamadzulo: 150 g nsomba kapena Turkey, yophikidwa mofatsa; saladi yochokera ku masamba obiriwira kapena zidutswa zingapo za letesi.
Chakudya chachiwiri: kapu ya yogurt; chipatso chilichonse; kapu ya tiyi kapena khofi.
Lachinayi
Chakudya cham'mawa: sandwich ndi tchizi; chidutswa cha strudel; kapu ya tiyi wobiriwira.
Chakudya cham'mawa chachiwiri: kachidutswa kakang'ono ka muffin ndi kapu ya khofi; chipatso.
Chakudya chamasana: saladi yamasamba popanda kuvala; masangweji awiri ang'onoang'ono okhala ndi zidutswa za nyama yowonda; kapu ya tiyi.
Chakudya chamasana: kapu ya msuzi wa nyama wopanda mafuta ochepa.
Chakudya chamadzulo: chodulira nyama imodzi yowonda; 100-200 g broccoli kapena mbatata yosenda.
Chakudya chachiwiri: yogati yopepuka (250 g) kuphatikiza chipatso chomwe mwasankha.
Friday
Chakudya cham'mawa: tchizi chamafuta ochepa (mpaka 150 g); khofi kapena tiyi.
Chakudya cham'mawa chachiwiri: khofi wakuda ndi chidutswa cha muffin kapena muffin; zipatso zoti musankhe.
Chakudya chamasana: toasts angapo ndi kupanikizana kwa zipatso; mkaka wopanda mafuta (250 g).
Chakudya chamasana: kapu ya msuzi wa nyama wopanda mafuta ochepa.
Chakudya chamadzulo: 100 g pasitala (makamaka durum tirigu); 100 g saladi yamasamba kapena nsomba yowonda ndi masamba atsopano kapena ophika.
Mgonero wachiwiri: 200 g ya yogurt ndi zipatso zilizonse.
Loweruka
Chakudya cham'mawa: nyama yowotcha (zidutswa zingapo); sandwich ndi kagawo kakang'ono ka tchizi; tiyi wobiriwira.
Chakudya cham'mawa chachiwiri: khofi wakuda ndi chidutswa cha keke; chipatso.
Chakudya chamasana: masangweji okhala ndi nyama yamafuta ochepa (2 pcs.); kapu ya mkaka.
Chakudya chamasana: kapu ya msuzi wa nyama wopanda mafuta ochepa.
Chakudya chamadzulo: Burger ndi ng'ombe yowonda; supu ya masamba; kapu ya mkaka.
Mgonero wachiwiri: yogurt yopepuka ndi zipatso zilizonse.
Sunday
Chakudya cham'mawa: sangweji yotentha ndi phwetekere ndi dzira; chofinyidwa madzi zipatso zatsopano kapena masamba (250 g) kapena kapu ya tiyi (khofi).
Chakudya cham'mawa chachiwiri: khofi wakuda ndi makeke ang'onoang'ono; chipatso.
Chakudya chamasana: masangweji angapo okhala ndi magawo a nyama yowonda ndi zitsamba (mutha kuzikometsera ndi msuzi wa phwetekere phala ndi yogurt yamafuta ochepa); kapu ya tiyi kapena mandimu yachilengedwe.
Chakudya chamasana: kapu ya msuzi wa nyama wopanda mafuta ochepa.
Chakudya chamadzulo: 100 magalamu a nkhumba yowonda; chidutswa cha tchizi; bowa wina; mukhoza, ngati mukufuna, kumwa vinyo wofiira wouma (mpaka 200 g).
Chakudya chachiwiri: zipatso zomwe mwasankha ndi yogurt yamafuta ochepa.
Zindikirani: Ngati kumva njala pang'ono pambuyo pa chakudya chamadzulo kumaloledwa modekha, mukhoza kukana chakudya chachiwiri.
Contraindications ku Dutch zakudya
Kawirikawiri, dongosolo la chakudya cha Dutch ndiloyenera ndipo limagwirizana ndi anthu ambiri, zomwe zimathandiza kukonza chiwerengerocho mu nthawi yochepa ndikuchotsa mapaundi angapo omwe amawononga maganizo. Koma ndi bwino, mutakambirana ndi dokotala, kuonetsetsa kuti palibe mavuto m'mimba. Mwachitsanzo, kuphatikiza kwa zipatso ndi mkaka, komanso ngakhale kukhala ndi sangweji (yomwe imachitika pazakudya izi), imatha kuyambitsa zotsatira zoyipa.
Ubwino wa zakudya za Dutch
Ubwino wosakayika wa zakudya izi ndi chakuti zimalekerera mosavuta, malinga ndi ndemanga za ambiri kuonda. Izi zimathandizidwa ndi zakudya zopatsa thanzi. Ndipotu munthuyo alibe nthawi yokhala ndi njala. Kumva njala pang'ono kumatha kukuyenderani usiku wokha, koma chakudya chachiwiri (chomwe chimatchedwanso chotupitsa chopepuka) chimathandizira kuthetsa vutoli.
Ngati muli ndi masewera pa inu, mukhoza kuwonjezera masewera olimbitsa thupi. Ndiye kuwonda kumatha kuwonekera kwambiri, ndipo thupi limasinthidwa kwambiri. Komanso musanyalanyaze kuyenda; pamapeto pake kusiya lift. Chiwerengerocho chidzangoyamikira izi.
Zakudya zotere zidzakuthandizani kutaya mapaundi angapo osasangalatsa popanda kugunda thupi. Menyu yolinganiza idzapereka thupi ndi pafupifupi zinthu zonse zofunika ndipo silingalole kufa ndi njala.
Kuipa kwa zakudya
Zakudyazi sizingakhale zoyenera kwa iwo omwe amalota mofulumira komanso kulemera kwakukulu kapena kukhala ndi mapaundi owonjezera. Ikhoza kutchedwa njira yopangira thupi lofewa. Sitidzatchula kuopsa kwa zakudya zofulumira tsopano. Munthu aliyense amasankha yekha njira ya moyo ndi kuchepetsa thupi. Ngati mumvetsetsa kuti ndikofunikira kuonda kwambiri, funsani akatswiri oyenerera. Ndizotheka kuti muchepetse thupi pazakudya zachi Dutch, koma ndi zosintha zina.
Ndikoyeneranso kudziwa kuti kuchepa kwa kulemera kwa Dutch, kuyang'ana zinthu zomwe zimagwiritsidwa ntchito mmenemo, si njira yotsika mtengo kwambiri yopezera slimness ndi kukopa. Zakudya zambiri muzakudya sizotsika mtengo.
Kukhazikitsanso zakudya zachi Dutch
Mutha kubwereza dongosololi pakadutsa milungu iwiri.
To nie jest dieta holenderska ,moja zaczynala sie 3 razy dziennie po trzy jajka ,zadn6ch slodyczy.